Tuesday, February 27, 2018

Chimichurri at 6:15 AM

It’s totally normal to make Chimichurri at 6:15 in the morning, right? I thought so. I had planned to make it last night, but the evening got away from me. And, before I knew it, Quinn was in bed and the last thing I wanted to do was wake him up with the sound of our food processor, so I waited until he was awake this morning.

My Chimichurri “recipe” isn’t much of a recipe at all. I just throw everything in the food processor and hope for the best. #notfancy Here are my very approximate measurements:

  • 1 bunch of cilantro
  • 1 bunch of parsley
  • 1/4 cup extra-virgin olive oil
  • 2-3 tbsp minced garlic
  • juice of 1 lemon
  • sea salt
  • 2-3 tbsp grated Parmesan
  • 2-3 tbsp sunflower seeds

Ta-da!

The morning flew by, so I grabbed a frozen gluten-free waffle (from Trader Joe’s) and topped it with almond butter mixed with collagen for a quickie breakfast.

Big meeting at the new DTFN office! 🙂

When I got to work, I snacked on a banana.

And lunch was fresh Chimichurri sauce mixed with shredded chicken and greens. Delicious!!

P.S. #notsponsored: If you’re a Whole Foods and Amazon shopper, you NEED this credit card in your life. You get 5% back on all WFM and Amazon purchases, 2% back at restaurants, gas stations, and drugstores + 1% back on other purchases. AND if you’re an Amazon Prime user you get a $70 gift card/credit immediately added to your account. Awesome, right? I’ve told so many people about it already – pretty much everyone at DTFN signed up today. Be sure to hop on it, too!

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The Good Ole’ Days When Kids Only Had Type 1 Diabetes…

I really wish this was a headline from The Onion, but alas, it’s not. There was a time not that long ago that diabetes in children meant one thing, and that was autoimmune driven Type 1 diabetes. Type 2 diabetes used to be called “adult onset diabetes.” It’s now “for everyone.” The news article details how a three year old toddler pulled down the DM2 (diabetes mellitus 2)  diagnosis…there are several sections worth noting:

“Doctors reviewed the child’s diet and found the family had poor nutritional habits with uncontrolled calories and fat. Both her weight and body mass index (BMI) were in the top 5 percent of all children her age.”

Although it’s a nice story to tell that carbs and carbs alone are the cause of DM2, it’s not really accurate. Too many calories, which can come from fat OR carbs are clearly the factor here…but it’s worth noting in the above paragraph…the medical staff identified too many calories were being consumed (all fine there) but ONLY mention fat as a problem. I PROMISE you this kid was not overeating butter, bacon, nuts, and eggs. I will bet the farm, to the degree fat IS a factor here, it’s being carried down the pie-hole on the backbone on refined carbs. The hyper-palatable combination of fat and carbs is tough to turn down and is clearly irresistible to kids. This is also interesting:

“Reversal of type 2 diabetes in children is possible by early screening of obese children, early diagnosis, appropriate therapy and lifestyle modification,” Yafi said.

Yes, we can intervene in type 2 diabetes, yes good lifestyle and diet changes can turn this around, but damage has already been done at this point, particularly in a toddler. What epigenetic changes have occurred that will predispose this little girl (and the growing number of kids like her) to everything from neurodegeneration to various forms of cancer? We don’t know and we will not know until the costs, both in human and economic terms, have literally crushed us.

The only thing that may perk up the ears of researchers and the medical community may be some kind of class-action process, not dissimilar to what we saw happen with tobacco. It’s time to get this story and what we do about it right, our kids deserve better than this.



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Our Family Vacation to Gilbert, Arizona

We had such a nice time on our family vacation last week. We rented a house in Gilbert, Arizona with Mal’s family, so we had quite the crew – 8 adults and 4 kids under 4 years old. At times, it felt like a circus with all of our crazy monkeys running around, but it was so much fun, and I know we all enjoyed the quality time together. So many wonderful memories were made in Arizona, and I know we’ll never forget this vacation. That said, I wanted to share some of my favorite highlights from the week.

A+ flights to and from Phoenix – Qman was awesome on both flights (6 and 4.5 hours, respectively). What a difference 1.5 years makes! One thing that especially helped us (besides having an older kid) was setting rules for the plane and making sure that Quinn truly understood them. Our rules for the plane: 1) Stay in your seat; 2) Listen to Mumma and Dada; 3) No tantrums. Then, in the days leading up to the flight to Arizona, we drilled them into his little brain! 😉 Hey, it worked! But, seriously, we went over the rules everyday and then had him repeat them back to us.

Getting Bosa Donuts for breakfast – I heard they were the best donuts in the area, and they didn’t disappoint!

Enjoying some quality family time – We seriously had so much fun with the Haupert clan! 🙂 Quinn loved showing Papi his favorite games on his iPad.

And bedtime was ridiculous – soooo many shenanigans! Haha! 🙂

Visiting the Railroad Park in Scottsdale – What a great place for kids! It’s a big ol’ park with a ride-on railroad, playground, carousel, museum, and more. And, my gosh, it was affordable. I don’t think we spent more than $10 for the three of us!

Hiking Hayden Butte in Tempe – Another great activity for kids! It’s a short hike, but totally worth it for the views!

Arizona sun definitely requires sunblock! Qman loved using his sunstick to apply his own – no fights!

Looking for snakes! 🙂

High-five for a sweet rock collection!

Discovering Bergies Coffee Roast House – What an adorable place! Both inside and out were super cute – and the coffee was delicious too!

Rediscovering my love for running – I went for a few runs during our vacation, and I’m not sure if it was the Arizona weather or what, but I felt really great. My first run back (since injuring myself around the holidays) definitely rekindled my passion for running! 🙂

Wearing: The NEW Launch 5 from Brooks Running 

And, finally, one of the top highlights from vacation…

The most epic rock photo shoot ever – Quinn found a rock that he really liked, so he asked Mal to snap a photo of him with it. The first photo spiraled into an entire photo shoot that Quinn completely orchestrated himself. All of the shots are 100% inspired by his own artistic creativity. Mal and I just stood by and watched things unfold.

Quinn told Mal exactly what to do with his camera. Haha! It was so darn cute!

Questions of the Day

Were you on February vacation last week? Do anything fun?

Any fun vacations coming up? 

P.S. If you’re someone who already tracks macros (or wants to learn how) and just needs some accountability and fresh recipes to keep you motivated, we’re offering an awesome deal at DTFN right now (valid through 2/28). Sign up for one of our Macros + Meals plans and get our Clients’ Favorite Recipes E-book for free! Details here!

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Slow Moving Training: Yoga

Primal Starter: How To Eat Well On Less?

TSA PSA

I had no idea making popcorn on the stovetop was so easy! We recently bought a bag of Arrowhead Mills popcorn and followed the package instructions – 3 tbsp of oil, 3 kernals. When the kernals pop, you add 1/3 cup kernals and cover. Allow them all to pop until the popping slows (just like the microwave variety) and you’re done! Dress up any way you like – melted butter and sea salt, cinnamon and sugar, or smoked paprika (!) I am thinking some homemade kettle corn needs to be in our future!

Me a million years ago with an airplane!

How many of you guys have TSA PreCheck for traveling through airport security? It never occurred to me to apply for it because I heard you had to go to a formal interview (aka hours of time and probably not offered locally). Plus, I don’t travel that much, but after Tina mentioned in a recent post that it only took her a few minutes to apply and she had the interview in her hometown, I decided to look into it.

As it turns out, the whole process was MORE than easy. Here are the steps I took for both Thomas and myself:

  1. Filled out an online application (time = 5 minutes)
  2. Scheduled the “interview” for the following day at 11 and 11:10 am for the both of us at the DMV less than a mile from our house.
  3. Showed up with our passports for the “interview” which was actually just proving identity, signatures, and getting fingerprinted.
  4. Paid $85 each (good for 5 years)

Done and done. It was SO EASY! For some reason I thought the interview was literally someone grilling you with 100 questions (not that I have anything to hide, but still). The fingerprinting process was a breeze, and the lady who helped us was super nice and jokey.

I have heard that sometimes the TSA lines don’t really save you that much time, but the biggest pro to doing this in my opinion is you don’t have to take off/out your shoes, coat, laptop, toiletries, food, Kindle, etc. etc. The whole security process, while important, is such a drag. So I am thrilled to hopefully pass through without the hassle next time.

Oh, and kids under 12 can go with you!

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Someone Hit a Growth Spurt

Good morning, friends! I hope your week is off to a wonderful start! 🙂

My week started bright and early at 4:45 AM. I was up and at ’em for the 5:15 AM class at CrossFit. I hadn’t attended the early-bird class for a couple of weeks now, so I was especially glad to get back to it. My day goes SO MUCH BETTER if it starts with a workout! #fact

The workout at CrossFit was a good one. After a warm-up, we worked on Front Squats and then headed into the WOD, which was two quickie workouts with a 5-minute rest in between. I scaled the OHS to #65, which was a good idea after the Double Unders (and it being 6:00 AM in the morning). I was just not feeling strong. I used a band for the pull-ups and managed to do all 30 of the HSPUs, but they were… ugly. I finished the workout in 16-something.

On the way to and from the gym, I listened to an episode of Revolution Health Radio about “why your brain makes you fat,” and it was super interesting. A lot of us get wrapped up in the whole idea of “calories in versus calories out,” and there is so much MORE to the weight loss story. It’s definitely worth a listen!

When I arrived home, Mal was just packing up his stuff to leave for school and Quinn was still sleeping – and he slept until 6:45 AM! Woohoo! World record! Ha! But, seriously, the kid has been ripping-off sleep lately. On Sunday morning, he woke-up at 6:30 AM, napped from 11:30 – 3:00 PM, went to bed at 7:45 PM, and then woke up at 6:45 AM on Monday morning. Whoa, right? Qman has also eaten quite a bit lately. He ate an entire hot dog in Arizona (his first ever) and then 6 (!!) fish sticks, apple slices, and milk at dinner last night. Mal and I were super impressed. I’m pretty sure the little dude hit a growth spurt!

My post-workout breakfast was a bit of a random mix, but I was craving something savory and filling, so I reheated some leftovers from the fridge. In the mix: Mashed sweet potatoes, Parmesan Roasted Fennel, shredded chicken thighs, and bacon. Not pretty, but delicious and nutritious!

Question of the Day

How do you know that your little one has hit a growth spurt? Any tell-tale signs? 

P.S. Nike is having an awesome sale right now: Save an extra 25% off sale styles! Woohoo! Hop on it, people! Discount applied at checkout, enter code 25OFF. Sale ends 3/3 at 11:59 p.m. PST.

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Episode 383 – Q&A with Robb and Nicki!


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Hey Folks!

You asked for it, and we delivered. We’re back with a Q&A episode!

If you have a question for a future episode, submit them here https://robbwolf.com/contact/submit-a-question-for-the-podcast/

Show notes:

1. (4:41) Ketosis and Carbohydrate timing

Ryan says:

Hi Robb. I don’t know if this will reach you, but while listening to your podcast and reading your first book, a hundred questions pop into my head. This is one of them. I thought about asking my doctor, but I knew a blank stare and a sweaty forehead would be his answer. So here goes: Does frequency of carb intake play a role in disrupting ketosis? For example, if I am going to eat 150 grams in total of carbohydrates today, will eating all 150 grams of carbs at the same meal knock me out of ketosis for an EQUAL amount of time as eating 15 grams every hour for 10 hours?* My theory is eating 15 grams of carbs an hour for 10 hours will be just enough to keep a person out of ketosis for a longer period of time than eating all 150 grams in one meal while carb-fasting for the rest of the day. I could be wrong, but that’s why I’m asking the master. Thank you in advance for any time you can dedicate to the this question. Have a great day.

*Lets assume we are talking about starchy carbohydrates (rice, potatoes, etc.), not leafy green vegetables or other low glycemic vegetables.

————

Links: Meal frequency and timing in health and disease-PNAS

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4250148/

 

2. (9:34) Genetics and Keto

Charles says:

Robb mentioned in the Paleo(f)x keto interview that he had some genetics (SNPs) that perhaps made Keto not a great diet for him, yet he gets around it somewhat with some supplementation including with Carnitine. I dabble in Keto and have made lots of progress with my health as a result. I plan to sign up for the Master Class too. I have done genetic testing already with 23 and me. I wonder if Robb could tell me the SNPs to look for to see what kind of genetic fit Keto is for me. I have a feeling I will find out in the Master Class, but would love to hear what Robb has to say or perhaps there is a link to an article or podcast that would do the trick.

————

Found my fitness genetic interpretation:

https://www.foundmyfitness.com/genetics

FTO gene is called fat mass and obesity-associated protein because it is the gene that is the major genetic risk factor for obesity. This particular genotype, rs17817449(G;T), is associated with a 1.3-fold increased obesity risk. Saturated fat may have a negative effect on blood glucose and insulin levels and increases type 2 diabetes risk in individuals with this genotype.

All sat’d fats the same?? NO.

No one asks why this is:

Sat’d fats increase endotoxemia to some degree:
Dietary oil composition differentially modulates intestinal endotoxin transport and postprandial endotoxemia-Nutrition and metabolism
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-10-6
Sat’d fats also tend to increase Lipoproteins and cholesterol, at least in some people. Is that bad? Maybe, maybe not, #context:

https://www.google.com/search?q=LPS+clearance+lipoproteins&oq=LPS+clearance+lipoproteins&aqs=chrome..69i57.6086j0j4&sourceid=chrome&ie=UTF-8

Multiple mechanisms:

1-LPS binding protein

2-Multiple hepatic cells and receptors, including LDL-receptor

3-Small, dense lipoproteins work better for this!!

In total, this FTO mutation is overall beneficial in dealing with endotoxemia dn infection. Consistent with other SNP’s I have (celiac potential, mild iron accretion). Shows direct influence of adaptations to agriculture. DAIRY really increases this for me.

 

3. (16:51) Familial history of cancer and the Ketogenic diet for prevention

Clint says:

Hey Robb-

When I look back into my family history, a boatload of people have had various forms of cancer. We’ve run the gamut of colon cancer, breast cancer, cervical cancer, etc… I’ve listened to quite a few podcasts with Dominic D’Agostino in regards to the ketogenic diet as a tool in the toolbox for combating cancer and lessening the effects of Chemo. I’ve also heard on various podcasts the use of periodic multi-day fasts to help expunge faulty cells from the body in hopes for cancer prevention. I’ve been looking into these methods of cancer prevention and wanted your two cents on the matter. I’m 32 years old, 6’2″, 180lbs. I’m an endurance athlete/run coach and compete in races from 5k-100 miles. If, in your opinion, these are good tools in regards to helping keep cancer at bay, at what age should I start implementing them? How would I go about balancing a ketogenic diet and being an endurance athlete w/out completely frying my adrenals? I’m not necessarily against reassessing my performance goals to include goals of health and longevity. It’s not like I’m being paid to be an upper-midpack runner.

Thanks for all that you do! Really looking forward to the new book

Clint

aka “Run Coach Clint”

———————–

Likely sweet spot for IF is 18-24hrs: https://medium.com/the-mission/the-sweet-spot-for-intermittent-fasting-9aae12a2158c

Scant evidence of periodic starvation among hunter-gatherers.
https://www.ncbi.nlm.nih.gov/pubmed/10096796

 

4. (24:25) Fasting impact on weight training

Matt says:

when doing longer fasts like 5-7 day should one stop weight training altogether or keep thing business as usual?

 

5. (26:32) Cycling the carbs: is it supposed to suck

Kate the Great says:

Hey guys, huge fan of the podcast, although I’m only a hundred-some episodes in and trying to catch up. Scroll down for the actual question.

I eat Paleo (duh- how could anyone listen to 100+ hours of Robb Wolf and not eat that way), which means no grains, dairy, legumes, or sugar. I’m also well on my way to converting the metabolically-resistant trifecta of my Baby Boomer mother and father and my Hot Cheeto-loving fiancé– which seems to be the Holy Grail of Paleo living.

I actually “discovered” Paleo when my fiancé and I did a month-long no-sugar challenge. Part of the protocol involved eliminating grains and dairy before adding it back in, and I noticed how much better I felt when ate things besides grain, dairy, and sugar. Turns out there is a name for it. I shortly transitioned into low-carb Paleo, around 50g-65g/day, because I got healthier and felt better simply eating meat, fish, eggs, sardines, avocado and coconut, and low-starch vegetables.

On low-carb Paleo, I started absolutely shredding weight and dropping body fat. 16% to 12% body fat in two weeks- which was very alarming. My body adapts pretty quickly to whatever is thrown at it, and I tend to gain muscle and drop fat easily, but this was definitely unprecedented. After seeing that weight loss, listening through the podcast, and choosing to add in a few more weekly sessions of BJJ and Muay Thai, I figured it would be prudent to add in some high-carb days.

Here’s the curve ball: I’m a cop who works the road, but with a balling swing-shift schedule. 4 days on/4 days off, 1:30 PM to 1:00 AM (and we get paid an hour a day to workout). From what I hear, shift work is the devil, but I haven’t had any problems with it. Yet.

I started adding in a high-carb (200g) day every 8 days- it falls on my first day off. Carbs come from corn chips or tortillas at a Mexican restaurant, homemade coconut flour pancakes with banana and blueberries, and tons of raw vegetables (like a party-tray of dipping veggies with no dip).

Here’s the problem: on high carb days, I feel like BUTT. Bloating, fatigue, rapid heart rate, inability to focus my eyes or even keep them open, crashing and sleeping 14 hours that night, confusion, extreme thirst, muscle cramping, headaches, stuffy nose, and mental fog. On the following day, I am sluggish to wake up, but fine by the afternoon, and absolutely slay workouts. I’m talking adding 20 lbs to previous weeks’ lifts, or able to go for hours nonstop in the ring. I love what the high-carb days do for me, but I hate them in the moment.

This crash doesn’t seem normal or healthy, and I can’t figure out what it’s coming from. Is it (1) a possible gluten exposure/cross-contamination? (2) a downer after four days of high-adrenaline work? (3) entirely too much fiber? (4) a combination of all the above? And am I giving myself the diabetes? What is the reason for this crash; is it a necessary part of carb-cycling, and how do I make it stop? I would go back to all low-carb, but I want to stave off further weight loss and pre-empt a hormonal clusterf*ck with the high-intensity workouts, high-stress job, and low-carb.

Trading Card Stats:

+27 YO female

+5’10” 150 lbs., 13% body fat (walked myself down from 200 lbs and 20% body fat as an SEC hammer thrower 5 years ago)

+Literally perfect lab blood work

+BJJ, Muay Thai, long walks on the beach and candlelight dinners during my four days off (no but really, lots of walking with the martial arts those days)

+Olympic lifting and power lifting (working off Rusin’s FHT program right now, but historically have designed my own) and running (sprints or middle distance no greater than 3 miles) on work days

+roughly 150g protein, 100g fat, 50g carbs on low carb days; 150g protein, 20-30g fat, 200g carbs on high-carb days

+supplement with Carlson’s fish oil, Natural Calm most nights; adaptogenic herbs or tea PRN after a high-stress work day (get shot at or crash the car, etc.)

+7 hours of sleep on work nights, 9 hours of sleep on off nights

+Hormonal girl stuff is fine.

Goals:

+Health, longevity, mitigate a stressful job

+Maintain excellent PT scores (1.5 mile run, 1-minute pushups, 1-minute sit-ups, 300 meter sprint)

+SWAT tryouts in a year: involves a 24-hour physical endurance and shooting test with 80 lbs. of gear

+Continue to improve in martial arts so I don’t get my narrow Paleo butt handed to me on the street by some dude who eats 7-11 hot dogs.

Huge thanks to you and the team. Don’t get any ideas or anything, but I can’t believe all this is free. Love and support from VA.

 

6. (31:20) Weight loss–How much is too much?

Jacquelyn says:

About a month ago, I began the sugar elimination Paleo Meal plan. I needed to lose a lot of weight. I have spinal stenosis, severe lumbar arthritis and in the right hip. high blood pressure, prediabetes, Hashimoto’s disease, lactose and gluten intolerant, etc. I take medication for the high blood pressure and the Hashimoto’s disease. I’ve been going to the gym for 18 months—working on various muscle groups and doing cardio. I lost NOTHING, but my muscles did firm up—so I lost inches. My doctor and physical therapist were both nagging me to change something to get the weight off. I met with a friend of mine who has a company called: Verri Well. She advised me to do the sugar elimination plan (meat, veggies and fruit each meal). and see how it goes. I did. Within 4 days, the chronic pain I had in my lumbar spine and right hip disappeared. I continued eating meals based on the plan and going to the gym or walking everyday. At the end of a month, I went to my doctor’s office for a check in. I lost 35 lbs in the first month. My doctor freaked out saying that it was dangerous for my organs what I was doing. I needed to slow down the weight loss and put peanut butter, bananas back in my diet and lose the citrus fruits. Well, I’m not going to do that because I feel it would hinder my progress. I like the way I’m feeling. My doctor added that my heart and kidneys would not be able to take the rapid weight loss. So, I am asking you for a general opinion. If I am working out everyday, and sticking to a paleo meal plan—Is a weight loss of 35 lbs for the first month unheard of or dangerous for my organs (starting weight was 280lbs)??? If so, what should the amount of pounds be for weight loss? Or does it even matter? I can see my doctor’s position if I was anorexic or bulimic. But that is not the case at all. Thank you for reading. I really need your help with this.

 

Twitter: @RobbWolf
Instagram: @dasRobbWolf
Facebook: @RobbWolfOnline

 

Keto Masterclass

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Clean Eating No Salt Seasoning Recipe

This clean eating no salt seasoning recipe is a tasty replacement for salt.

Don’t get me wrong, I love salt. In fact, I love it too much.

As much as I love desserts and all things sweet, I’m far more… Read more →



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